2019-09-03

Mon – Closed for Labor Day

Tues
2 Rounds
4min EMOM
3 Back Squats (increasing)
4min EMOM
12/9 Cal Row
4min EMOM
2 Squat Cleans (increasing)
4min EMOM
8 Toes to Bar

Wed
0:5min Row 800m
5:17min Work to Heavy Power Clean & Jerk
17:22min Bike 1 mile
—
10min AMRAP
21 Deadlift + 21 Strict HSPU
15 Deadlift (heavier) + 15 deficit HSPU
9 Deadlift (heaviest) + 9 HSPU
**Scale HSPU so they are easier as you move from the round of 21 to 15 to 9. This is an AMRAP so when you restart at the round of 21 make sure you go back to the lighter DL weight and the strict HSPU

Thurs
0-20min
3 Rounds
500m Row
20 Pushups
50 Double Unders
10 Burpee Pullups

20-32min
3 Rounds
400m Run
15 Slam Ball

32-37min
AMRAP
10 Russian Twist (L+R=1)
10 V-Ups
100 foot waiters walk (50′ each arm)

Fri
Every 2min for 12min
3 seated box jumps (increasing height)
1 Power Snatch (increasing)
———————
w/ a partner
3 Rounds
20 Alt DB Snatch
30 Wall Ball
40 Burpee

800m Run (4x200m interval)

2 Rounds
20 Alt DB Snatch (heavier)
30 Wall Ball (11’/10′ target)
40 Burpee

800m Run (4x200m interval)

1 Round
20 Alt DB Snatch (heaviest)
30 Heavy Wall Ball
40 Burpee